Wednesday, February 10, 2016

Week 22 pt 2 February 10, 12, 13, 2016

2/10/2016. Wednesday


400 S, 200 K, 200P
8 x 25 great catch on 35
3 x 100 scull choice
2(4 x 25) on 35 rd 1 build, rd 2 odd 1/2 blast , even 1/2 sprint
6 x 50 on 3:00 Fast, all out 
100 EZ
K 3 x 200 IM/MS
Br
3 x thru
100P
50 fr 
100k

8 x 25 on 35 minimum strokes/max DPS
Work underwater pullouts
4 x 150 75 be/75 fr
100 EZ

Back
6 x 100 Alt reg/ dbl on 2
8 x 25 on 40 Alt swim/15m underwater
400 K bk/fly
100 Dr
8 x 25 on 40 40+ high turnover
4 x 100 En2 CD

Fly
K3 x 200 fly on bk w/ fins
100 EZ
6 x 50 25 R/25
4 75 w/fins build
100 EZ
3 x 150 w/fins 10 sec @50 & 100 desc
100 EZ

Free
2 x 800 S or P
300 K

3 xthru
50 hard on 50
100 EZ on 1:40/50/2
8 x 100 on EN1

2/12/2016 Friday
400 SKP
2(4 x 50) on 1 rd 1 fr rd 2 MS
Free- 400/Fr + 4 x 100 EN2 + 6 x 50 K w/fins
MS- 300 MS + 3 x 100 MS Dr + 6 x 50 St/fr x 25

2/13/2016 Saturday
400 S, 300 K, 200 P, 100 Dr
6 x 50scull ch
K6 x 100 last 2 hard
Breast
4 x 100 timing
1.  Hands bk, br breath/K
2.  Hands locked 
3. Hands ft., small scull
4.  Swim

6 x 50 build brst
200 S
6 x 25 on 45 fast
100 EZ
P 4 x 425 alt br/fr
209ez

Sprint
10 x 50 Dr R/L
4 x thru
3 x 25 on 30 fast
100 bu on 230

3(4 x 25) stroke rates 500/200/100/50

400IM
3(4 x 25) I'm order
8 x100 bk
300 br P
200 EZ
P2 x 400 EN2
¹00 EZ

200 IM
8 x 75 on 1:45 50S/25 K
10 x 50 by on 1
100 Ez
4x 25 bu w/ fins
100 EZ
2 X 25 BK w/Fins
500 EZ en1



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